Cutting board with pita bread topped with greens and falafel made with kale

Kale Falafel Hummus Wraps (30 Minutes!)

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Wood cutting board with three Kale Falafel Hummus Wraps beside a bowl of hummus

If you couldn’t already tell, falafel is one of our absolute favorite Mediterranean dishes (see exhibits A, B, C, D, and E).

And although these falafel are amazing on their own, adding them to pita wraps with hummus and greens brings them to the next level. Plus, they’re incredibly simple to make — coming together in just 30 minutes.

Cutting board with ingredients for making our Kale Falafel Hummus Wraps recipe

The falafel are packed with flavor (hello, garlic and cumin!), loaded with fiber and protein from chickpeas and oat flour, and have plenty of green vibes from fresh kale! The result is a quick-and-easy, delicious falafel that’s secretly good for you.

Healthy Kale Falafel cooking in a cast-iron skillet

This recipe is made using a food processor, and once the falafel is formed into patties, it’s ready for cooking!

Unlike traditional falafel, which is deep-fried, this version is lightly fried in a skillet until gently browned on both sides. The result is a crispy outside and tender (not dry) center. Serious yum.

In a matter of minutes, it’s time to assemble your wraps. We like to use pita bread for the wrap, lettuce for greens, and hummus for extra flavor.

But the possibilities are endless…think Vegan Tzatziki, 3-Ingredient Tahini Sauce, or even Habanero Hot Sauce!

Cutting board with pita bread topped with greens and falafel made with kale

We hope you LOVE these falafel wraps. They’re:

Flavorful
Satisfying
Simple to make
Healthy
Versatile
& SO tasty

These wraps would make the perfect weeknight dinner or even picnic meal! Serve the falafel on their own, or pair with our Grain-Free Tabbouleh Salad or Simple Baba Ganoush for extra veggies. Mediterranean-inspired Mondays anyone?

Need more serving inspiration? Check out our Ultimate Mediterranean Bowls, Chickpea Shawarma Salad, Greek Goddess Bowls, and 5-Minute Microwave Hummus!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #minimalistbaker on Instagram. We’d love to see what you come up with. Cheers, friends!

Cutting board with Kale Falafel Hummus Wraps made with pita bread and fresh greens

Kale Falafel Hummus Wraps

Made with kale and chickpeas, these falafel are a healthier take on one of our favorite Mediterranean dishes. Delicious, satisfying, and only 30 minutes to prepare. Serve on greens or wrapped in chard or pita.

Prep Time 15 minutes

Cook Time 15 minutes

Total Time 30 minutes

Servings: 4 (Wraps)

Category:

Entree

Cuisine:

Gluten-Free, Mediterranean-Inspired, Vegan

Freezer Friendly

1 Month (falafel only)

Does it keep?

3-4 Days (components stored separately)

Ingredients

  • 4
    cups
    loosely packed kale, stems removed and torn
  • 1
    15-ounce
    can chickpeas, rinsed and drained
    (~1 ½ cups as recipe is written)
  • 4
    large
    cloves garlic, minced
    (4 large cloves yield ~2 Tbsp or 12 g)
  • 1 ½
    Tbsp
    tahini
  • 3
    Tbsp
    fresh lemon juice
  • 1/2
    tsp
    ground cumin
  • 1/2
    tsp
    sea salt
  • 1/4-1/2
    cup
    oat flour
    (ground from rolled oats // or all purpose if not gluten free)
  • 2-4
    Tbsp
    avocado or olive oil
    (for cooking)

FOR SERVING

  • Hummus
    (or store-bought // for topping)
  • 4
    medium
    pitas
    (white or wheat // sub rainbow chard for gluten-free option)*
  • Greens of choice
    (such as fresh parsley or lettuce)

Instructions

  1. Add kale to a food processor and pulse to chop. Add chickpeas, garlic, tahini, lemon juice, cumin, and salt and pulse to combine. Mixture shouldn’t be puréed, just combined.
  2. Once incorporated, transfer mixture to a medium mixing bowl (or stir directly in food processor) and introduce 1/4 cup oat flour (amount as original recipe is written // adjust if altering batch size). Add oat flour another 1 Tbsp (5.6 g) at a time until the mixture is thick enough to handle — adding roughly 2-4 Tbsp.

  3. Taste and adjust seasonings as desired. I added a touch more salt, cumin, and lemon juice. Scoop out heaping 2-Tbsp portions of falafel dough and use your hands to form them into approximately 1/2-inch thick patties. As written, recipe makes ~9 falafel.

  4. Heat a large skillet over medium to medium-high heat. Once hot, add 2 Tbsp oil (or lesser end of range if adjusting batch size). Swirl to coat pan. Add 4 falafel (or however many will fit comfortably) to the pan at a time.

  5. Cook until browned on the bottom, checking at the 2-minute mark to ensure they’re not over-browning. If they are, slightly reduce heat. Flip once they’re deep golden brown — about 3-4 minutes. Cook until the other side is golden brown as well.

  6. To assemble, lay pita (or chard) flat, top with 2-3 falafel, a healthy spread of hummus, and greens or herbs, and roll up. Secure with a toothpick or wrap with parchment or foil for easy handling. Store leftover falafel covered in the refrigerator for up to 4-5 days and reheat in a 350 degree F (176 C) oven. Freeze falafel for longer-term storage.

Notes

*To keep this recipe gluten-free, ensure your oat flour is gluten-free and serve your falafel over a salad or wrap in rainbow chard instead of pita.
*Nutrition information is a rough estimate calculated with lesser amount of oat flour and avocado oil and 2 Tbsp hummus, one medium-sized whole wheat pita, and 1 cup mixed greens per wrap. 

Nutrition Per Serving (1 of 4 wraps)

  • Calories: 421
  • Fat: 15.7g
  • Saturated fat: 1.9g
  • Sodium: 881mg
  • Potassium: 527mg
  • Carbohydrates: 60.7g
  • Fiber: 11.6g
  • Sugar: 6.1g
  • Protein: 15.1g



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